The best exercise to strengthen bones - To avoid osteoporosis needs to be done sport whose goal is to strengthen your bones. Certainly the best sport to make strong bones. Happy reading.
The best exercise to strengthen bones
1. Aerobic gymnastics
The benefits of Aeorbik aerobics such as can make our heart and lung more strong, burning body fat, lose weight, lower blood sugar and also can reduce the risk of osteoporosis bone disease. Perform regularly approximately 3 asmpai 5 times a week with a duration of about 20 to 60 minutes.
2. Lift the Load
By doing regular weight training with an intensity of 2 to 3 times a week, you will benefit from muscles becoming stronger and also strengthening bones, especially upper and middle bones (hand, chest, and hip).
3. Run
In addition to the two sports above, running sports also have benefits to strengthen the bones, especially the lower bones (leg bones). When our body receives enough weight, the bone will get an optimal shell or pull so that the bones will become stronger. In addition to the three types of exercise above, other things we can do to form strong bones are:
a. Consumption of food drinks containing calcium that serves as a bone and teeth forming. Example: Milk
b. Consume enough vitamins, in this case is vitamin D that serves for bone formation
c. Consume enough hormones that help the formation of bones such as estrogen and calcitonin hormones
d. Perform sufficient body burden in your daily work (do not let the body mengalamin fatigue because too much burden felt by the body.
e. Do weight training about 2 to 3 times a week with alternate schedules.
f. Perform all three of the above exercises with the correct technique and manner according to the instructor's guide or valid information on the internet to avoid injury.
Well that's information about Best Excercise to Strengthen Bones, hopefully useful and greeting sport!